Warm-up
3 rounds
:15 bar hang – focus on opening armpits, everything tight, toes pointed
:15 kip swings – focus on head through, think small kips here
10 stict press from the front front rack
10 from behind the neck
Mobility
Sink stretch both directions before strict pressing
Strength
Shoulder Press – 6×3 all working sets; Build to a heavy 3 for the day.
*above 70%
Interval Work
Bike intervals
10 min on AB
:30 hard/:30 easy
WOD
This workout is not for time, but for quality. Stay strict if possible on the pull-ups.
2 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
